30
Oct 2013
How to Prevent Information Overload
The art of a low information diet. It is a hard diet to follow, especially in today’s over informed world. It is easy to get overwhelmed with all the content out there. Especially since everyone has an opinion, and tell you they are right…that’s why it is called an opinion 😉 (For example just type “best way to loose weight” or “investment strategy” into Google and you can spend the
We have thrown up some content from Kelly Starrett on stretching, how to deadlift properly, and all the such. But this really is the ultimate guide to understanding the entirety of his principles. It is kind of like the old saying, give a man a fish, feed him for a night, teach a man to fish, feed him for a lifetime….same thing here. Except instead of fish, you get a
BB Acrobatics In 15 minutes establish a 3RM hang snatch (above knee) Conditioning 4 rounds for time: 6 power snatch 12 burpees 200m run *rest 60 seconds between rounds RX 135/85 LV2 95/65 LV1 65/35
27
Oct 2013
The Many Roles of Saturated Fat
Saturated fats, such as butter, meat fats, coconut oil and palm oil, tend to be solid at room temperature. According to conventional nutritional dogma, these traditional fats are to blame for most of our modern diseases—heart disease, cancer, obesity, diabetes, malfunction of cell membranes, and even nervous disorders like multiple sclerosis. However, many scientific studies indicate that it is processed liquid vegetable oil, which is laden with free radicals formed
What better way to start the weekend then with a couple thousand paces. We look forward to seeing ya’ll there tomorrow morning @ 9am October, 26 2013 WOD Trail 5K @ Eames Way School in Marshfield, MA (don’t go to the Marshfield in Kentucky….we will not be there)
When you here the word protein powder, there are a few interpretations that come to mind. One might spark an image of this guy. GNC and those late night infomercials have done a good job to develop that perception. Walking into a sports supplement store these days can feel more like entering a candy shop…full of colorful powders in neon tubs But I ask you to delay that idea and re-consider.
Strength Good Morning 4×5 heaviest possible Midline accumulate 90 sec L-Sit on paralettes Conditioning 4 rounds for time 10 sumo deadlift high pull 10 bar facing burpees RX 115/75 LV2 95/55 LV1 65/35
22
Oct 2013
All You Need Is Move
You don’t move. You exercise. You don’t strengthen. You isolate and tone. You don’t play. You go through the motions. You don’t eat food. You ingest calories. You don’t jump, push, throw, and run etc. You curl, extend and flex. You don’t research your body. You research articles on someone else body first and foremost. You don’t own your body. You own apparel. You don’t have a practice. You have
“The Details aren’t just the details, they are what make the difference” -yours truly First and for most, eating a “healthy” diet is not rocket science- Eat Real Food and choose the foods that maintain biological function, and stay away from the ones that are detrimental. Unfortunately an organic, gluten free cupcake made with grass fed dairy and locally sourced raw honey is still just an insulin spike disguised in
October 21 2013 WOD Strength Rx + Lv2 5×3 – 1 Clean 1st pull + 1 clean pull + 1 power clean – Heaviest possible on all sets Lv1 Olympic dead lift 4×4 – Heaviest possible Conditioning Ascend the rep ladder 3-6-9-12-15-18-21-etc… of: BB box step up Push up (hand release) Rx – 115/75 Lv2 – 85/55 Lv1 – 55/35
JUST SQUAT October 19, 2013 WOD Strength BB Reverse Lunge 4×5 each side Conditioning 5 rounds in 2 minutes sets 100m Farmers Walk then in time left over complete as many ring pushups as possible score equals total pushups RX- 70/53 Lv2- 53/44 LV1- 33/36
17
Oct 2013
Hack Your Weekend
It’s Friday! You worked all week, made healthy meals, hit the gym, ran errands, did laundry, walked the dog, and cleaned the house. Now, you think, it’s time for a reward – Happy Hour. So, do you ditch the diet and savor a sweet syrupy mudslide while popping pieces of fried calamari and gossiping with friends? Or do you go home and slump into your couch with a bowl of
Pink Socks….only appropriate if you are lifting weights. October 17, 2013 WOD Strength 7×1 power clean + 3 front squat (LV1- front squat + muscle clean practice) Conditioning 5 rounds for total times: 5 thrusters 10 pullups 100m sprint rest 1 minute between each round RX- 135/85 LV2- 95/65 LV1- 65/35
15
Oct 2013
Nature vs. Nurture
Group training is competitive in nature. We all want to be better, faster, and stronger than the athlete next to us…not necessarily in a malicious way but in a, “If I do better, you do better way.” There is something about going toe to toe that makes us perform better. Still though, we must not forget that everyone is different. We can’t compare ourselves to each other based on performance
October 15, 2013 WOD BB Acrobatics 1) In 12 minutes, establish a 2RM hang snatch 2) Every minute for 5 minutes, perform 2 hang snatch at 90% of weight established from above Conditioning Every minute on the minute for 14 minutes perform Odd minute – 4 Power snatch Even minute – 4 Shoulder to overhead Rx – 135/85 Lv2 – 95/65 Lv1 – 65/35
http://media.gymnasticswod.com/nakapedia/v00057/v00057i.mp4 Sometimes it is beneficial to go back to the basics (even if you are a pro) in order to better understand how to progress…take a step back to move forward. In this progression, Carl breaks down a proper strict Pull Up on the bar and identifies proper positions as well as common faults. While this may seem like a simple strength base movement, it’s important to maintain control of
October 12, 2013 WOD Skill: KB Clean (Strict) KB Clean (Swing) Strength Sled push 6x15m heaviest possible Sled pull 6x15m heaviest possible Conditioning With a partner, complete the following for time; 400m sled push 400m sled pull Rx – Sled + 45 Lv2 – Sled + 25 Lv1 – Sled + 0
10
Oct 2013
Coolest Kids in Class
We here at CF Magnitude know that kids love to run, jump, and flat out have fun Why not prepare them to do just that and anything else life might throw at them. CROSSFIT KIDS IS THE ANSWER!! Want your youngster to be the one to stand out in gym class? Be ahead of the game for soccer season? How about develop life long movement patterns that will optimize
09
Oct 2013
The calm before the storm
October 10, 2013 WOD Strength Power Snatch w/ 3 second pause below knee 7×2 Behind Neck Push Press 4×3 Heaviest Possible Conditioning For time complete sets of 30-20-10 pistols toes to bar med ball clean RX 20/14 LV2 14/12 LV1 10/8
09
Oct 2013
The Magic Stick
A stick with many uses A roller stick, a favorite of athletes, can roll out muscle knots on all major muscle groups in your back, neck, arms, shoulders, calves, thighs, and buttocks. This device is basically a flexible plastic dowel rod with large beads or spindles wedged between two handles. While it’s not necessarily better or worse than any other modality of mobilizing, its narrow diameter allows you to
07
Oct 2013
Breathing- the stress reducing practice
Non-beneficial stress is a terrible waste. Not only does it decrease immune function, shorten your lifespan, and impair sexual performance, it can also destroy your sleep. Perhaps the most common reason people report not being able to sleep is that they don’t know how to clear their mind and stop worrying. Deep breathing exercises like Art of Living, pranayama yoga, meditation, and other methods can do wonders for helping your brain shut down,
October 7, 2013 WOD Strength 1) Dead lift – establish a heavy 3 rep weight in 12 minutes 2) Every minute for 8 minutes perform 3 deadlift with weight established above Midline accumulate 90 seconds in a L Sit hold from pullup bar Conditioning “Tabata That” – Perform 8 sets of each exercise, 20 seconds of work and 10 seconds of rest for a total of 32
04
Oct 2013
Practice Makes Permanent
Greg Glassman (the guy who is responsible for this whole CrossFit thing) when asked how does CrossFit make you better, he responded to the eager “Fast Company” reporter, “we fail on our margins of experience” In other words if you have never done a handstand pushup before, then you are barking up the wrong tree if you expect to be able to casually kick up against a wall and
October 4, 2013 WOD Plyometrics In 20 min. establish a 1rm box jump Conditioning In teams of two complete: row 2000 100 pushups row 1500 75 pushups row 1000 50 pushups row 500 25 pushups RX and LV2: reps above LV1: 1600m row, 60 pushups, 1200m row, 40 pushups, 800m row, 20 pushups
October 3, 2013 WOD Strength Pull Up 4×5 heaviest possible Rest 60 seconds Bar Dip 4×5 heaviest possible Rest 60 seconds (if using a band only that which will allow a max of 5 reps….don’t hold back) Conditioning complete for time, sets 21-15-9 of kb swing toes to bar shoulder to overhead
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